Category: Block Party

Cereal Drive Challenge

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The Fort PAX,

Back in the late Fall we did a Food Drive for the Ft Mill Care center. The PAX collected just over 200lbs of food to be donated to the center. Well Done!

We are now going to ask you…..no I Challenge you to step up again in this way.

It will not be a long drawn out food drive, but a precise strategic special operations maneuver just right for men to accomplish.

A CEREAL DRIVE!!

cereal

Beneficiary: The Children’s Attention Home (Home for abused and Neglected kids)

  • The home houses, feeds, clothes and educates 42 kids
  • Kids eat….a lot!
  • They love cereal and not the yucky kind. Seriously…they specifically asked for the Good Stuff we all loved as kids.

Details:

  •  What: Each man to bring 5 boxes of cereal with goal of 250 plus from the PAX (See Challenge)
  • Where: Bring to any workout and turn in to the “Who” pax members
  • When: Now through Saturday April 12, (4/2-4/12)
  • Why: First step in building relationship with Children’s Attention Home
  • Who: Chicken Hawk, Senator Tressel, Cake Boss will collect items

The Challenge:

  • PAX goal is 250 boxes collected (approximately 4 boxes per man)
  • For every box short of 250 the PAX will do 1 burpee
    • For math majors 200 boxes collected – 250 goal = 50 burpees
    • Better 251 plus collects – 250 goal = HAPPY KIDS AND HAPPY PAX!!
    • Peer Pressure is encouraged!

 

Let’s get it done!!

 

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We survived “The Big Nasty” and knocked out the shadowman!

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14 PAX posted at WEP for a boxing bout with the shadowman.  Last Saturday Santini introduced us to the shadowman and challenged us to not live in the shadows of our bodies but to live the way god intended us to live.  Be Strong, Be Courageous, Be Bold!  Dont hang back in the shadows.  Well this morning we were here to knock the shadowman out for good.

The Thang:

A Quick COP in the parking lot led by CSPAN consisting of SSH, Imperial Walkers, and Slow Squats.

Mosey 150 yards and another COP consisting of SSH, Mountain Climbers, Peter Parkers, Parker Peters and Marine Corp Pushups

Mosey another 150 yards to the WEP red light district  and another COP consisting of SSH, Mountain Climbers, Peter Parkers, Parker Peters and Marine Corp Pushups.

Hand off to Audit and mosey through the trails to the longest, steepest hill I could find.  AKA “The Big Nasty”

Partner up:

Round 1: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing jabs and rib shots.  FlapJack

Round 2: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing jabs and hooks.

Round 3: Partner 1: 3 hill sprints with 5 merkins at the top of each one, Partner 2: Air boxing constant upper cuts.

Round 4: Each partner did 4 hill sprints with 5 merkins at the top of each one rotating after each hill sprint.  When it wasnt your turn to hill sprint you were doing burpees.

Mosey back to WEP parking lot and circle up for the final knock out punch.

1 minute of jabs and uppercuts as fast as you could punch followed by a final right hook to knock out the shadowman for good.

Mosey to COT.

Deuteronomy 31:6

6 Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.”

 
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A lesson on endurance in more than one way

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11 PAX posted at WEP for the 0515 block party.  I promised a beatdown on Monday night so I knew we must have some heavy endurance excercises.
The Thang:
Mosey almost a full lap around WEP to Warm up and circle up by the playground by the statue:
SSH x 15
Mountain Climbers x 10 hold it
Merkins x 10 hold it
Parker Peters x 10
Low Slow Squat x 10
Fast SSH x 20
Mosey to the part of the field where the jacobs ladder hill is:

Partner up and line up facing the hill about 300yds out (Im not good with distance so it could be shorter or further)

Partner 1: Sprint to the top of the hill and back
Partner 2: Do burpees until partner 1 gets back and then rotate

When partner 2 gets back both partners bear crawl to tree #2 (270yds away from the hill)
Repeat Partner sprints and burpees then bear crawling to tree 3 (250 yds away).  Repeat sprints and burpees and then bear crawl to tree # 4 (230 yds away).  Repeat sprints and burpees and then bear crawl back to tree # 3 (250 yds away).  Repeat sprints and burpees and then bear crawl back to tree # 2 (270 yds away).  Repeat sprints and burpees and then bear crawl back to tree # 1 (300 yds away).  Repeat sprints and burpees and then plank until all PAX have finished.

Mosey to the Playground keeping your same partner:

2 sets for each partner:
Partner 1 does 10 pull ups while partner 2 runs a lap around the playground.  Rotate.

2 sets for each partner:
Partner 1 does bench jumps until partner 2 runs a lap around the playground. Rotate.

Mosey back into the field for ab lab:
Each PAX was able to pick a exercise and call the cadence.  I cant remember them all but I promise our abs were burning.

Mosey to COT

Romans 5:3-5
More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

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Fort Tournament Challenge

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PAX –
Who is up for a March Madness tournament challenge?  For all those interested, join us on the ESPN “F3 The Fort” Group and complete a bracket.  PAX are encouraged to complete one or as many as necessary to advance their chances.  
 
Each bracket will be $ 10……..Winner will have the honor of picking up the 1st round of drinks at the next 2nd F and donating his proceeds to F3 Foundation or FM Charity of his choice.  
 
I hate to say it, but I will have to pull for Florida.  Painstaking, but better than Duke.
  
The ESPN group name and password are below.      
Menthol

This message is from Jay Neal who is challenging you to play Tournament Challenge on ESPN.com.

Get in on the excitement of this year’s NCAA Men’s Basketball Tournament. Compete against other fans as you fill out a bracket and earn points for every correct pick! Come out on top and you could win a $10,000 Best Buy gift card. Get a group together and earn plenty of bragging rights among your friends by winning it all. Best of all, it’s free to play and win.

Get in the action now:
http://games.espn.go.com/tournament-challenge-bracket/en/group?groupID=439501&groupp=aWxvdmVtZXJraW5zA&invitesource=email&inviteuser=NDcwNDM1NTM3A&ex_cid=invite-email-tcmen

Group:           F3 – The Fort
Password:     ilovemerkins

Here’s what else they had to say:     “We are a strong as the strongest man when we stand together, arm to arm, locking shields”……..Dredd.

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#STAYONTHEPATHMYFRIEND

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10 PAX posted at The Block Party for a wet and soggy Tuesday morning presentation by CSPAN.

The Thang:

The theme today was the number 6, and attempting to stay on the path. This was a great analogy today because the WEP grass was a soggy wet bog of Scottish standards, and holding each other accountable and keeping your partner on the path.

We did a long walking warm-up around the park stretching and trying to break the chill in the air.

At the drill bit near the playground we assembled together to complete the drill bit circuit. We would complete the first 3 bits together and the next 3 bits at your own pace.

6 of each exercise:

Lap 1 = Burpee, squat, LBC, merkin, monkey humper, and flutter.

Lap 2 = SSH, squat, seal jack, dive bomber, Russian twist and Freddie Mercury

Mosey to COP / COT

Circle up for AB Lab Pro

10 of each exercise, everyone called their own cadence.  Tatanka pleased the crowd with superman on the parking lot. Justifiers did not appreciate low quality pavement of WEP

Naked Man Moleskin

Stay in tune with the weekly email from THE FORT

Wednesday at NAFO

Chicken & Wisdom Friday Morning with Cake Boss

Drink plenty of water and remember to be a better man today than you were yesterday. Stay on the path my friends…I will bring out the workout I had planned once the grass returns to solid form.

CSPAN-over & out

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How long can you jump?

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15 dedicated PAX posted at WEP for a beatdown with incentives for jumping far.

The Thang:

Short Jog to warm up

Circle up:

  •                  SSH x 10
  •                  Mountain Climbers x 10
  •                  Low Slow Squats x 10
  •                  Fast SSH x 15

Mosey to the straight strip of grass by the WEP sign:

Long Jump for 100 yds with a burpee in between each long jump.  Once the finish line was reached each person did 1 merkin for how ever many long jumps it took to get to the finish line.

example: 50 long jumps = 50 merkins at the finish line (Incentive to jump far means less merkins at the end)

Long Jump back 100 yds with one dive bomber in between each long jump.  Once the finish line was reached each person did 1 jumping lunge for how ever many long jumps it took to get to the finish line.

Mosey to the big hill and partner up for relay suicides:

3 Sets for each partner:

Partner 1: Sprint half way up the hill do 5 decline merkins, sprint back, then sprint all the way up the hill and do 5 decline merkins, sprint back and switch:

Partner 2: LBC’s while partner 1 is doing the first half of the suicide, Freddy Mercury’s while partner 1 is doing the second half of the suicide.

Mosey to little kids soccer goals for shuttle run sprints:

4 Sets:

Line up across mid field.  Sprint to 1st soccer goal, turn and sprint back to 2nd soccer goal, turn and sprint back to the 1st goal again.

Line back up across mid field for Jump Lunge countdown (200 total jump lunges):

20 Jump Lunges in cadence (80 total lunges)

5 Jump Lunges in cadence (60 total lunges)

10 Jump Lunges in cadence (40 total lunges)

5   Jump Lunges in cadence (20 total lunges)

3 minutes of long slow leg stretches and then sprint to COT:

Galatians 6:14 May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.

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I’ve got your dive bomber and I’ll raise you a super belly

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10 strong PAX braved the 21 degree cold for a early morning beat down including a couple new exercises.

The divebomber – http://m.youtube.com/watch?v=ttk8RdiIHzA

The super belly – http://m.youtube.com/watch?v=i5V43AiNbK0&autoplay=1

The Thang:

Short jog to start.

Circle up:  SSH x 20

Low slow squat x 20

Next up: “minute clinic”. 

One minute per exercise with no breaks.

One minute of merkins

One minute of carolina dry docks

One minute of dive bombers

One minute of Jack Webb claps

One minute of plank

3 sets of those 5 exercises for a total of 15 minutes.

Audit hands off to Maximus

Circle Up:

Jump Squats x 20

Wind Mills x 20

(Slow) X’s & O’s x 15

(Slow) Russian Twist x 25

Mosey to the first/big hill:

Bunny Hop up the hill

Jumping Lunge @ the top x 10ea leg

Jog Down

REPEAT

Ab Lab:

Grave Digger x 15ea side

(Slow) Super Belly x 15

(Slow) Super Back x 15

Line Up side by side:

Walking Lunge for about 50 yards and back

Side Lunge 5 right, 10 left, 5 right

Chopping Squats (Think the football drill where you chop your feet then drop to the ground for a pushup.  Insert a squat instead)

Mountain Rollers x 5, 5, 5, 5

Seal Situps x 20

Short mosey to COT:

1 Corinthians 6:19 “Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own”.

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Cock Pit – High Seas

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imagesCA0VA2P0

Warm up:

5 burpees

Light jog

Imperial walkersx15

Mtn climbersx15

Squatx15

Peter Parkerx15

Sumo squatx15

Run to Sugar Creek

Partner carries

Wheel barrow

Sprint w/5merkins

Bear crawl w/5merkins sprint back w/5merkins

Lunge walk w/5merkins  sprint back w/5merkins

Sprintx2 w/5burpees

Run to next pain station

Rotation x3

People’s chair (45sec each)

Balls to Wall (15sec each)

Merkin set

Merkins x10

SSH x15

Diamond x10

SSH x15

Wide arm x10

SSH x15

Staggers l/r x10

LBC x15

Pull ups with partners (Sets of 10, 8, 6)

Swinging LBC 3 sets of 10

Hill work

Bear crawl up hill 5x add burpee each round

Plank rotation

Right high

Left high

Elbows

6 min of Mary (literally it was 5:54 on the clock)

Sprint to COT

 

Prayers for all the PAX and the stresses of life.

We sometimes feel the “waves” swelling above our heads and we can’t see anything but water or (job, finances, sickness, etc), however if we look to heaven for our strength when we feel weak, the QIC in the heavens will walk us through the storms of life.

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The Fort Fitness Test

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18 PAX posted at The Fort “Block Party” for the first of our quarterly fitness test. Please feel free to discuss what worked and format with CSPAN & Audit.

The Thang:

  • A very short “Variety Show” walking warm up.
  • 1 mile run around WEP
  • Max number of pull-ups
  • Personal best of 60 seconds of push ups
  • Personal best of 60 seconds LBC
  • Personal best of 60 seconds of Burpee

Finished with COP lead by CSPAN, Audit, Fun House, Maximus & DD

Slow short mosey to COT:

Naked Man Moleskin

Tuesday Tega Cay work out to launch next week

Stay in tune with the weekly email from THE FORT

Cockpit Wednesday at NAFO

Chicken & Wisdom Friday Morning with Cake Boss

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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A Snowless tribute to WB “Mickey” McGuire

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A tribute to WB “Mickey” McGuire who was laid to rest on Saturday in Tuscumbia, AL. A great man who was a WW2 Army Combat Engineer who served mostly in Italy, an Elder at Tuscumbia Church of Christ, a Great man of God, a man who could repair almost anything, and a living example of servant leadership.

Mickey’s favorite Irish Blessing

May the road rise with you,

May the wind be always at your back,

May the sun shine warm upon your face,

And rain fall soft upon your fields,

And until we meet again, may God keep you in the hollow of His hand.

Mickey’s best F3 comments “nicknames are always the best part, we would get more participation if it was a fishing club, and eventually our wives will find out that we are fishing”.

The Thang Round 1: “train like a squad”

Split group into thirds, 33% get sandbags, 33% get logs, and 33% get nothing.

Drill bit jog/mosey/shuffle/run (depending on what you were carrying) around WEP:

At each drill bit: 20 SSH, 20 Mountain Climbers, 20 Squats, 20 Push Ups, and 20 LBC.

Any segment where you did not carry anything = ten 8 count Body Builder

We made a lap and half around the park

Hand off to Audit:

Max number of push ups

Mosey to stairway to Heaven

Split group into thirds

33% does stairway with multiple of 5 additional pushups, 33% does jumping lunges, 33% does SSH

Rinse and repeat through all 3 stations

Max set up pushups + 1 from earlier count

Series of planks and holds (crowd pleaser)

COT:
Audit reminded us about the living life like our loved ones are watching. Are we behaving in a manner they are proud of? Why do we not remove ourselves from those types of situations?

Naked Man Moleskin = Check weekly email for updates and details

Blue Ridge Relay = See DD

The Pit on Wednesday with Chicken Hawk and Chicken Wing

Paint Ball =See Crab Cakes

Praise for Maximus and Red Banjo with great news about their children

Drink plenty of water and remember to be a better man today than you were yesterday.

CSPAN-over & out

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